New Personal Best! Brag About That New Pb!

[aussie nick]

I did my first 2k yesterday. Did not do any preparation, just wanted to go hard for a few strokes and then just row easy to the finish.
Then I thought it does not feel too bad, just keep going.
Soon I noticed I started too hard and was close to peak heart-rate. (Sensor broke last week so only a feeling)
Then I had to lower the intensity, and was able to pick it up in the last few meters again.

Next time I know to start at a slower pace. Maybe I will be able to break 7:00 this year?! Just a big maybe.

Code: Select all

7:15.4	2,000m	1:48.8	271	1233	25
0:42.1	200m	1:45.2	300	1333	26
0:41.9	200m	1:44.7	305	1348	27
0:42.5	200m	1:46.2	292	1304	25
0:42.8	200m	1:47.0	286	1283	25
0:44.1	200m	1:50.2	261	1198	24
0:43.9	200m	1:49.7	265	1211	25
0:45.2	200m	1:53.0	243	1134	24
0:44.5	200m	1:51.2	254	1174	26
0:44.7	200m	1:51.7	251	1163	24
0:43.6	200m	1:49.0	270	1230	25

congratulations on the PR Shizzle! I would think with some better pacing and a little more 'knowledge' of the distance, you have closer to 7.10 in you already on another day and that sub 7 is within your grasp with a few months of consistent training. well done

[shizzle]

Thanks nick, yeah the pacing is really crucial. After the first ~400m I thought "this is quite comfortable". This quickly changed to "holy f***"

[Dutch]

Thanks nick, yeah the pacing is really crucial. After the first ~400m I thought "this is quite comfortable". This quickly changed to "holy f***"

Well done shizzle and I know the feeling lol

[KeithT]

I did my first 2k yesterday. Did not do any preparation, just wanted to go hard for a few strokes and then just row easy to the finish.
Then I thought it does not feel too bad, just keep going.
Soon I noticed I started too hard and was close to peak heart-rate. (Sensor broke last week so only a feeling)
Then I had to lower the intensity, and was able to pick it up in the last few meters again.

Next time I know to start at a slower pace. Maybe I will be able to break 7:00 this year?! Just a big maybe.

Code: Select all

7:15.4	2,000m	1:48.8	271	1233	25
0:42.1	200m	1:45.2	300	1333	26
0:41.9	200m	1:44.7	305	1348	27
0:42.5	200m	1:46.2	292	1304	25
0:42.8	200m	1:47.0	286	1283	25
0:44.1	200m	1:50.2	261	1198	24
0:43.9	200m	1:49.7	265	1211	25
0:45.2	200m	1:53.0	243	1134	24
0:44.5	200m	1:51.2	254	1174	26
0:44.7	200m	1:51.7	251	1163	24
0:43.6	200m	1:49.0	270	1230	25

Great effort - you can prob shave 5 seconds or more with some better pacing, then keep training and sub 7 could be in sight.

[aussie nick]

Thanks nick, yeah the pacing is really crucial. After the first ~400m I thought "this is quite comfortable". This quickly changed to "holy f***"

my mental journey on a successful 2k goes something like this.

0-400 'right, get at it, here we go, PR'

400-700 'oh shit, I think I've gone out too fast, not gonna make it'

700-1250 'ok, I'm not breaking any world records, but the pain hasn't got worse'

1250-1650 'oh my God'

1650-1800 'just count the strokes in 5s, nothing else matters'

1800-2000 'I don't care if I die right here, I'm finishing hard'

[Dangerscouse]

Sorry, this is for the bike erg...

Pb'd my 100k today.

Managed to hit my goal of the fastest 100k recorded on the erg.

2:48:28.6 / 1:41.0 average split / 339 avg watts.

Mission accomplished, and now I can get back to the rower

Show off.

Well done mate, you're a force of nature

[Dangerscouse]

I did my first 2k yesterday. Did not do any preparation, just wanted to go hard for a few strokes and then just row easy to the finish.
Then I thought it does not feel too bad, just keep going.
Soon I noticed I started too hard and was close to peak heart-rate. (Sensor broke last week so only a feeling)
Then I had to lower the intensity, and was able to pick it up in the last few meters again.

Next time I know to start at a slower pace. Maybe I will be able to break 7:00 this year?! Just a big maybe.

Code: Select all

7:15.4	2,000m	1:48.8	271	1233	25
0:42.1	200m	1:45.2	300	1333	26
0:41.9	200m	1:44.7	305	1348	27
0:42.5	200m	1:46.2	292	1304	25
0:42.8	200m	1:47.0	286	1283	25
0:44.1	200m	1:50.2	261	1198	24
0:43.9	200m	1:49.7	265	1211	25
0:45.2	200m	1:53.0	243	1134	24
0:44.5	200m	1:51.2	254	1174	26
0:44.7	200m	1:51.7	251	1163	24
0:43.6	200m	1:49.0	270	1230	25

Well done Shizzle. Everyone has to start off too fast with a massive adrenaline rush, and then regret ever starting on the rower.

You definitely need to aim for a sub 7 if 7:15 is possible now

[Tony Cook]

Thanks nick, yeah the pacing is really crucial. After the first ~400m I thought "this is quite comfortable". This quickly changed to "holy f***"

Well done shizzle.
That’s exactly where you need to be
The 2k was once described to me as hitting the red line by 500m and keeping it there until you finish, while your body is screaming at your head to stop.

[shizzle]

Thanks guys!
If I manage a new pb I will keep „bragging“ here.
Some extra motivation besides just knowing what you did.

[max_ratcliffe]

Thanks guys!
If I manage a new pb I will keep „bragging“ here.
Some extra motivation besides just knowing what you did.

Well done on the pb.

From your description (no prep, just basically a "see how this goes"), I'd guess you would be sub 7.10 and probably not be far off 7 minutes flat right now with better preparation.

Fwiw, I do a slow 5k followed by a couple of 30" sprints as warm up for a 2k and think* it makes me a lot quicker as well as making the 2k less painful. (* I've never had the cojones to try a 2k without a proper warmup to actually test the difference).

[Sakly]

I know I told to try a 2k TT during my vacation, but did nearly no rowing. The upped rate of yesterdays row got me a bit boosted to try a longer distance with upped rate - first idea was 30min/8k - but then I saw the WOD which proposed a 5k TT - perfect for lunch break

After small 2k warmup row I started with ~1:50 pace as this was pace of last PB. This felt so easy in the beginning, but I wanted to stick to the plan.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
18:13.3	5,000m	1:49.3	268	1221	33	175
3:39.1	1,000m	1:49.5	266	1216	33	169
3:39.9	1,000m	1:49.9	263	1206	33	173
3:39.4	1,000m	1:49.7	265	1212	33	176
3:38.7	1,000m	1:49.3	268	1221	33	178
3:36.1	1,000m	1:48.0	277	1254	33	181

I shaved off exactly 11s from my old PB which was done at a rate of 26. Last time I nearly died (at HR of 185 in the end), this time I could control the pace all the time and ramp up the pace a bit in the end.
I shortened the leg bend a bit and added hip rotation at the catch like done in my yesterdays row. Only small tweak, but felt better.

[Dangerscouse]

I know I told to try a 2k TT during my vacation, but did nearly no rowing. The upped rate of yesterdays row got me a bit boosted to try a longer distance with upped rate - first idea was 30min/8k - but then I saw the WOD which proposed a 5k TT - perfect for lunch break

After small 2k warmup row I started with ~1:50 pace as this was pace of last PB. This felt so easy in the beginning, but I wanted to stick to the plan.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
18:13.3	5,000m	1:49.3	268	1221	33	175
3:39.1	1,000m	1:49.5	266	1216	33	169
3:39.9	1,000m	1:49.9	263	1206	33	173
3:39.4	1,000m	1:49.7	265	1212	33	176
3:38.7	1,000m	1:49.3	268	1221	33	178
3:36.1	1,000m	1:48.0	277	1254	33	181

I shaved off exactly 11s from my old PB which was done at a rate of 26. Last time I nearly died (at HR of 185 in the end), this time I could control the pace all the time and ramp up the pace a bit in the end.
I shortened the leg bend a bit and added hip rotation at the catch like done in my yesterdays row. Only small tweak, but felt better.

Great result Sascha! Holding r33 is also impressive, especially as your previous PB was at r26.

It just shows how different we all are, as this was done with no rowing for eight days wasn't it? Wow, I need a week to get back up to speed.

[Sakly]

Great result Sascha! Holding r33 is also impressive, especially as your previous PB was at r26.

It just shows how different we all are, as this was done with no rowing for eight days wasn't it? Wow, I need a week to get back up to speed.

Thx Stu
I only had a 60min row yesterday after 8 days from a 70min row (also after 9 days from last row)
But I managed to stay on track for my strength/bw sessions which help much.
I am more the long run athlete with less peak strength, so rate 33 with less power in each stroke is easier to maintain than lower rates with more powered strokes. This is the same reason why I completely lose in shorter distances <2k in the rankings
But it was the first time rating above 30 for a long time with fast pace, so I was not sure if I can handle it for complete 5k. It turned out to be absolutely no problem
Giving some self confidence for the 30min/8k idea...

[aussie nick]

I know I told to try a 2k TT during my vacation, but did nearly no rowing. The upped rate of yesterdays row got me a bit boosted to try a longer distance with upped rate - first idea was 30min/8k - but then I saw the WOD which proposed a 5k TT - perfect for lunch break

After small 2k warmup row I started with ~1:50 pace as this was pace of last PB. This felt so easy in the beginning, but I wanted to stick to the plan.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
18:13.3	5,000m	1:49.3	268	1221	33	175
3:39.1	1,000m	1:49.5	266	1216	33	169
3:39.9	1,000m	1:49.9	263	1206	33	173
3:39.4	1,000m	1:49.7	265	1212	33	176
3:38.7	1,000m	1:49.3	268	1221	33	178
3:36.1	1,000m	1:48.0	277	1254	33	181

I shaved off exactly 11s from my old PB which was done at a rate of 26. Last time I nearly died (at HR of 185 in the end), this time I could control the pace all the time and ramp up the pace a bit in the end.
I shortened the leg bend a bit and added hip rotation at the catch like done in my yesterdays row. Only small tweak, but felt better.

congratulations on the big PB - well done! 30 min 8k is for sure there too....and let's see which of us can get to 17.59.9 first?

I'm also impressed by 33 - no way I could rate that high for so long.

[elmaster]

I know I told to try a 2k TT during my vacation, but did nearly no rowing. The upped rate of yesterdays row got me a bit boosted to try a longer distance with upped rate - first idea was 30min/8k - but then I saw the WOD which proposed a 5k TT - perfect for lunch break

After small 2k warmup row I started with ~1:50 pace as this was pace of last PB. This felt so easy in the beginning, but I wanted to stick to the plan.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	
18:13.3	5,000m	1:49.3	268	1221	33	175
3:39.1	1,000m	1:49.5	266	1216	33	169
3:39.9	1,000m	1:49.9	263	1206	33	173
3:39.4	1,000m	1:49.7	265	1212	33	176
3:38.7	1,000m	1:49.3	268	1221	33	178
3:36.1	1,000m	1:48.0	277	1254	33	181

I shaved off exactly 11s from my old PB which was done at a rate of 26. Last time I nearly died (at HR of 185 in the end), this time I could control the pace all the time and ramp up the pace a bit in the end.
I shortened the leg bend a bit and added hip rotation at the catch like done in my yesterdays row. Only small tweak, but felt better.

Wow, very impressive PB. Well done!
Looks like sub 18 is around the corner.
Rate 33 is unbelievable, my last 5k TT was done at r22